4:25-6:20

Friday- Snatch Tech + Squat Int + Snatch Strength + SL Vol + Bending Hyp

A. Low Hang Snatch (below knee), 1/min for 12 min

(I felt really light headed on the first lift for some reason) felt that way whole emom took a few minutes the felt fine after don't know what it was

95,115,125,135 through the rest of the 12 minutes

B. Back Squat, build to tough single for day then -15-20% for 3 sets of 3-4, rest as needed **build on your 3 drop sets if it feels good (not 1RM on single, no failed reps)

300, 240,255,280

C. Halting Snatch Deadlift w/ straps from 2” deficit @ 31X1, 4 x 3 reps, rest 2 min **stand on 25# bumper plates, pause 2” off the ground for 2 sec then finish the rep, control 3 sec down then 1 sec on ground to reset **all above 205#

215,235,255

D1. Back Rack Reverse Lunge off 45# plate, 3 x 8/leg alternating, rest 60 sec

155

D2. Back Extensions @ 4022, 3 x 12-15, rest 90 sec

Sets of 15